SLEEP &1-LEGSTANDINGRajiv MehtaQS Conference, Amsterdam, 27 November 2011rajivzume@gmail.com
1-Leg StandingAn exercise to improve sleep qualityDescribed by Seth Roberts at QS Conference,Mountain View, CA, May 2011Wh...
Experiment plan1-Leg Standing •June — 3x / day •July — nothing •August — 3x / day •September — nothingSleep amount & quali...
Measuring SleepCool tools: •Zeo •Fitbit •...Aaargh! •So distracting •Can’t fall asleep!                       4
Measuring SleepQualitative will have to do: •Hours slept •Quality of sleep — scale 1-5  - 5 = great! ... I don’t remember ...
Use Tonic to track                     6
Reminders from TonicReminder   Schedule                       7
Data tracked using Tonic1-Leg Standing   Sleep                           8
Data output              9
June                                     July                                     August                             Septe...
June                                    July                                     August                             Septem...
June                                    July                                     August                             Septem...
June                                    July                                     August                             Septem...
June                                    July                                     August                             Septem...
June                                    July                                     August                             Septem...
June                                    July                                     August                             Septem...
Learnings?                                  101-Leg Standing not having much               9impact                        ...
ObservationsDifficulty of doing • Despite reminders • Finding time — 5 minutes x 3 seems trivial, but it’s not  - Staring i...
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1-leg Standing & Sleep - Rajiv Mehta

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1-leg Standing & Sleep - Rajiv Mehta

  1. 1. SLEEP &1-LEGSTANDINGRajiv MehtaQS Conference, Amsterdam, 27 November 2011rajivzume@gmail.com
  2. 2. 1-Leg StandingAn exercise to improve sleep qualityDescribed by Seth Roberts at QS Conference,Mountain View, CA, May 2011What to do: •Stand on one leg ... knee slightly bent ... bob ... to exhaustion (takes 2-3 minutes) ... do other leg •3x per day •At least 4 hours apart 2
  3. 3. Experiment plan1-Leg Standing •June — 3x / day •July — nothing •August — 3x / day •September — nothingSleep amount & quality •Every morning 3
  4. 4. Measuring SleepCool tools: •Zeo •Fitbit •...Aaargh! •So distracting •Can’t fall asleep! 4
  5. 5. Measuring SleepQualitative will have to do: •Hours slept •Quality of sleep — scale 1-5 - 5 = great! ... I don’t remember anything - 4 = occasional waking - 3 = tossing & turning - 2 = wandering around the house - 1 = absolutely awful!Noticeable difference is what I care about anyway 5
  6. 6. Use Tonic to track 6
  7. 7. Reminders from TonicReminder Schedule 7
  8. 8. Data tracked using Tonic1-Leg Standing Sleep 8
  9. 9. Data output 9
  10. 10. June July August September10 Sleep Duration (hrs) 9 8 7 6 Sleep Quality (scale 1-5) 5 4 3 2 1-Leg Standing (episodes) 1028-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 10
  11. 11. June July August September10 9 Patterns? • Days with 3 episodes of 1-leg 8 standing usually resulted in 7 nights with sleep quality 4 • But ... sleep quality 4 also on other nights 6 5 4 3 2 1028-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 11
  12. 12. June July August September10 9 Patterns? • Days with 3 episodes of 1-leg 8 standing usually resulted in 7 nights with sleep quality 4 • But ... sleep quality 4 also on other nights 6 5 4 mean 3.3 3 2 1028-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 12
  13. 13. June July August September10 9 8 7 6 5 4 3 2 1028-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 13
  14. 14. June July August September10 9 8 7 6 mean 3.9 5 4 3 2 1028-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 14
  15. 15. June July August September10 9 8 7 6 mean 4.5 5 4 3 2 1028-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 15
  16. 16. June July August September10 9 8 7 mean 4.1 6 5 4 3 2 1028-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 16
  17. 17. Learnings? 101-Leg Standing not having much 9impact 8In general ... I sleep fine 7 • I don’t have a sleep “problem” 6Occasional nights of poor sleep 5 • Perhaps stress related ... perhaps try 4 relaxation techniques • But, not a major issue 3Experiment worthwhile anyway 2 • Just to know I don’t have a problem 1 • More self-aware of my sleep habits 0 28-May 16-Jun 5-Jul 24-Jul 12-Aug31-Aug19-Sep 17
  18. 18. ObservationsDifficulty of doing • Despite reminders • Finding time — 5 minutes x 3 seems trivial, but it’s not - Staring into space (boring) - Reading books (okay), newspaper (tough), screen (can’t) - TV (great ... but then you’re stuck!) - Music (good) - Waiting for tea to steep (best)Ease & value of self-tracking sleep • No fancy technology required ... self-observations of sleep quality sufficient (in this case) • Moment of reflection — “How did I sleep?” — was a pleasant ritual 18

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